This is a 9 week strength building cycle meant for intermediate level powerlifters and strength training athletes. Starting numbers are based upon your current one rep max for squats, bench press and deadlifts, plus the amount of weight you are attempting to increase.For example, if your current bench press is 270 pounds and you are aiming for a 285 pound bench press after 9 weeks, you would base your workout percentages off of 285 pounds.Please use reasonable goals for each 9 week period. As an intermediate lifter it is highly unlikely that you will add more than 15 to 20 pounds per lift, per 9 week cycle. This is not to say you won’t but it will be difficult.But have no fear, this cycle will not limit you if you exceed your goals. During week 8 you will be attempting a single using 95% of your goal weight. Use this single to judge what your approximate new one rep max is.Continuing with our 270 pound bench press example. Let’s say during week 8 you attempt 95% of your new PR goal of 285 pounds. This will be 270 pounds.You place 270 on the bar and the rep feels somewhat easy.
You guestimate that you could have comfortably hit 280 pounds.This “guess” becomes your new working one rep max. Understand that a “working max” will not necessarily be your true one rep max. We are using a working max to help you structure the next 9 week cycle.So with a 280 pound working max, you decide that during the next 9 week cycle you want to hit a 295 bench press. Percentages for your second cycle will be based on 295 pounds. 9 Week Powerlifting Periodization Peaking WorkoutEach 9 week cycle consists of:. Weeks 1-4: Ramping Volume Training. Weeks 5-8: Ramping Heavy Training.
Week 9: DeloadDuring this 9 week cycle you will only perform the big 3 lifts: squat, bench press and deadlift. You may either work them in this order, or use the alternative setup of squat, deadlift and bench press.Training consists of 3 workouts per week:. Monday – Workout #1. Wednesday – Workout #2. Friday – Workout #2Volume Training Phase: Weeks 1-4Here is the set and rep protocol you will use for each week of the volume training phase. Perform this protocol each day, for each lift.
Week 1 – 3×6 @ 60%. Week 2 – 3×5 @ 65%.
Bodyweight Workout Plan Pdf
Week 3 – 3×4 @ 70%. Week 4 – 3×3 @ 75%Heavy Training Phase: Weeks 5-8Here is the set and rep protocol you will use for each week of the volume training phase. You will notice that you are only performing one heavy workout per exercise, per week. The other 2 workouts for that lift will be mild.Each lift will have its own heavy day. This way you will be performing only one heavy lift per training day. The structure is as follows:. Monday – Heavy Squat.
Wednesday – Heavy Bench. Friday – Heavy DeadliftThe 4 week heavy cycle will look like this:. Week 5 – 2×1 @ 80%. Week 6 – 2×1 @ 85%. Week 7 – 1×1 @ 90%. Week 8 – 1×1 @ 95%A full week for each lift will look like this: Squats.
Monday – Heavy. Wednesday – 4×4 @ 60%. Friday – 4×4 @ 60%Bench Press. Monday – 4×4 @ 60%. Wednesday – Heavy.
Friday – 4×4 @ 60%Deadlift. Monday – 4×4 @ 60%. Wednesday – 4×4 @ 60%. Friday – HeavyWorkout Notes & FAQWeight Increases. Start the program by basing percentages on a 15 pound increase to squats and deadlifts, and a 10 pound increase to bench press.
Remember that you may exceed these numbers, so they are merely conservative and reasonable starting points that are appropriate for intermediates.Deload Week. I suggest taking a complete week off during the deload period. Sit, rest, relax and eat. If you want to lift, build up to only one working set of 6 @ 60% of your old one rep max.Meet Peaking. If you are running this program into a powerlifting meet, take week 9 completely off.Assistance Exercises.
If you feel you need to add assistance work to this program, I suggest only adding 1-2 addition exercises each day during weeks 1-4. These exercises should not be taxing compound movements, nor high volume work that might tax recovery to a great degree.Exercises you might add could include:. Ab work.
Tricep Extensions or Dips. Bicep Curls. Calf Raises. Rows. Shrugs. Pull Ups or Chin Ups.
Navy SealWorkout Routine Navy Seals TrainingNavySEAL Workout Routine Navy SEALs TrainingAre you looking for a NavySEALs workout routine to push you beyond your percievedphysical limits? If so, you're at the right place.The Navy SEALs are elite commandos that have to endure physical, mentaland emotional stress that most humans could not even imagine.
As partof their training, the SEALs go through veryintense fitness regiments.This 9-week Navy SEALs Training Program is going to challengeyou physically and mentally. The program involves a lot ofrunning, swimiming and calisthenics (bodyweight exercises).For the most part you don't need any special weights, orequipment. All you need, is a good pair of running shoes, aplace to swim and a chinup bar. Oh ya, and one other thing, a lot of desire and determination.Before we get the to progarm, have a look at some of the brutaltraining and harrowing conditions the SEALs have to go through.
I hopethis gives you a little more inspiration, and motivation, to makeit throught these workouts.Navy Seal Buddy TrainingNavy Seal Artic TrainingNavy Seal Workout RoutineThis9-Week Navy Seals training program was designed to preparePararescure/CombatControl Candidate Course trainees. You can still give this program atry regardless if you're actually interested in joining the Navy SEALsor not. This program is guaranteed to bring your fitness to a whole newlevel.Please keep in mind that this training program is not easy, sojust try your best. If you feel any pain, stop immediately.Also, make sure you warm-up and stretch BEFORE the workouts, and stretch AFTER too.Drink lots of to keep your body hydrated.Navy Seals 9-Week Prep-Program Week 1.
RunningProgramDays: Monday, Wednesday, FridayDistance: 2milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (15 reps) - Situps (20 reps) - Pullups (3reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 15minutes Week 2. RunningProgramDays: Monday, Wednesday, FridayDistance: 2milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (20 reps) - Situps (20 reps) - Pullups (3reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 15minutes Week 3. RunningProgramThis is recovery week, no running.StrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (25 reps) - Situps (25 reps) - Pullups (4reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 20minutes Week 4. RunningProgramDays:Monday, Wednesday, FridayDistance: 3milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (25 reps) - Situps (25 reps) - Pullups (4reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 20minutes Week 5.
Monday: 2 milesTuesday: 3 milesThursday: 4 milesFriday: 2 milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (25 reps) - Situps (25 reps) - Pullups (4reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 25minutes Week 6. Monday: 2 milesTuesday: 3 milesThursday: 4 milesFriday: 2 milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (25 reps) - Situps (25 reps) - Pullups (4reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 25minutes Week 7. Monday: 3 milesTuesday: 4 milesThursday: 5 milesFriday: 2 milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (30 reps) - Situps (30 reps) - Pullups (5reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 30minutes Week 8. Monday: 3 milesTuesday: 4 milesThursday: 5 milesFriday: 2 milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (30 reps) - Situps (30 reps) - Pullups (6reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 30minutes Week 9.
Monday: 3 milesTuesday: 4 milesThursday: 5 milesFriday: 2 milesStrengthTraining ProgramInstructions:Perform the following three exercises consecutively with NO rest, forone set.Days:Monday, Wednesday, FridayRest Between Sets:2 minutesNumber of Sets:4 Routine:Pushups (30 reps) - Situps (30 reps) - Pullups (6reps)SwimmingProgramInstructions:Swim continuously for the specified length of time with no rest.Time: 35minutes.